Motsa Motsa Jiki tare da Trick Mai Sauki

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Fitar da kofa shine kashi 90 cikin 100 na yaƙin, amma motsa jiki na iya zama da wahala a samu a faɗuwar alfijir ko bayan dogon lokaci, rana mai wahala. (Dubi: Hanyoyi 21 na Banza da Muka Halatta Tsallake Gym ɗin.) Sa'ar al'amarin shine, wannan matsala mai sauƙi tana da madaidaicin madaidaicin mafita, bisa ga sabon binciken da aka buga a cikin Ilimin Lafiya. Kuma wannan gyaran mu'ujiza za a iya taƙaita shi cikin kalmomi guda biyu: halaye na motsawa.

Halin ƙaddamarwa, wani yanki na al'ada na yau da kullun, shine inda alamar ciki ko muhalli-kamar ƙararrawa akan wayarka ko jakar motsa jiki da aka sanya kusa da ƙofa-kan fara yanke shawara a cikin kwakwalwarka.

"Ba wani abu ba ne da za ku yi niyya game da shi; ba dole ba ne ku yi la'akari da ribobi da fursunoni na zuwa dakin motsa jiki bayan aiki," in ji marubucin binciken L. Alison Phillips, Ph.D., mataimakiyar farfesa a fannin ilimin halin dan Adam a Iowa. Jami'ar Jihar zuwa LOKACI.

A cikin binciken, masu bincike sun yi hira da mutane 123 game da ayyukan motsa jiki da motsa su. Yayin da mahalarta suka ba da rahoton yin amfani da dabaru iri-iri don motsa kan su zuwa motsa jiki-gami da shirye-shiryen motsa jiki a gaba ko yin tunanin abin da suke buƙata don yin-mafi daidaitattun masu motsa jiki sun yi amfani da hanyoyin da duk suka faɗa cikin nau'in halayen motsawa.

Yayin da yawancin batutuwan sun dogara da alamun sauti (kamar ƙararrawa), alamun gani kuma sunyi aiki da kyau. Misali, sanya rubutu na Post-It akan teburin ku, rataya kalanda takarda tare da kwanakin da kuka yi aiki (ba sa so ku fasa kwarara!), Ko shafa hoton dacewa akan madubin gidan wanka duk halayen motsawa ne masu tasiri. . Kowane ɗayan ƙoƙari ne mai sauƙi, amma yana iya yin duk bambanci tsakanin tafiya zuwa marathon Netflix ko ainihin marathon. (Sai dai idan yana ɗaya daga cikin waɗannan Dalilai 25 masu kyau da ba za a gudanar da Marathon ba.)

Idan kun fi Nau'in A, gwada ƙoƙarin tsara aikinku, kamar yadda za ku yi wani aiki, in ji Vernon Williams, MD, ƙwararren masanin jijiyoyin jiki da kuma darektan cibiyar Kerlan-Jobe Center for Sports Neurology a Los Angeles. "Tsara wani takamaiman lokaci a kowace rana, a can a cikin kalandar ku, sannan ku sake maimaitawa. Sannan ku kiyaye wannan lokacin sosai," in ji shi, ya kara da cewa ya fi son motsa jiki na safe, saboda da alama wani abu zai iya yin katsalandan kuma za ku iya yin shi lokacin da kuke da mafi yawan motsawa. Bonus: Idan kun yi ta hanyar wayarku ko imel, zaku iya amfani da damar sauti, gani, kuma alamun jiki ta saita shi don girgiza, ringi, da/ko sanya faɗakarwa zuwa allon gida. Kuma idan wani abu ya taso kuma kun rasa aikinku? Sake tsara shi, in ji shi, kamar yadda za ku yi duk wani lamari na gaggawa-saboda lafiyar ku da gaske take cewa muhimmanci.

Williams ya kara da cewa wani babban ɗabi'ar motsawa shine samun abokin motsa jiki. Ganin su kawai zai iya tunatar da ku aikin motsa jiki na (da fatan an tsara shi!) kuma ya ƙarfafa ku don kada ku tsallake shi kuma kuyi kasadar barin su. (Bugu da ƙari, Samun Abokin Kwarewa shine Mafi kyawun Abu Har abada.)

Amma darasi ɗaya da masu binciken suka koya shi ne cewa duk abin da kuka zaɓa, yana buƙatar yin ganganci. Dole ne ku kafa ɗabi'arku tare da takamaiman niyya cewa zai zama alamar ku don ɗaukar gumi kuma bai kamata a haɗa shi da wani abu ba, in ba haka ba ƙungiyar ta atomatik ba za ta shiga ba. (Don haka a'a, ba za ku iya ba dogaro da kyakkyawa kyakkyawa don tunatar da ku don yin gudu.)

Kuma, kamar yadda yake tare da dukan halaye, da ƙarin yin shi, mafi ƙarfin tsarin zai zama. Don haka ɗauki wayarku kuma ku tsara aikinku a yanzu-babu uzuri.

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